Mahler's Passive/Aggressive Jounral

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Fri Jun 21, 2013 12:12 am

Box Jumps 3x3x44 inch jumps

A-1: Glute-ham Raise 3x6
A-2: Double KB Military Press 1x5x62lb bells, 1x5x70lb bells, 1x5x84lb bells

B-1: Weighted Pull-up 3x3x35lb bell
B-2: One-legged Squat 3x6 each side (35lb bell)

C-1: Double KB Swing 3x6x88lb bells (explosive reps)
C-2: Janda Sit-ups 3x7

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Fri Jun 21, 2013 9:57 pm

Good workout today to finish off the training week

Barbell Deadlift: 1x3x135lbs, 1x3x225lbs, 1x3x315lbs, 1x3x365lbs, 1x3x405lbs, 1x5x465lbs (felt great! On a roll again with Deadlifts and only 30lbs away from my goal of 5 plates for five reps)

Neutral Grip Pull-up 3x7
Hanging Leg Raise 3x12
Standing pulldowns 3x5x70lbs

Barbell Military press 5x3x135lbs (pause at the bottom and fast reps, 45 second breaks)

One Legged Squats 3x5 each side

Reverse Pushups 3x10

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Tue Jun 25, 2013 1:20 am

Good workout today to get the week going

Box Jumps 5x3x40 inches

A-1: Thick Barbell Military Press 1x5x130lbs, 1x5x150lbs, 1x5x170lbs (been a while so felt a little off. Will keep this one in the rotation for a while)

A-2: Glute-ham raise 3x7 (I think GHR and weighted one legged squats are helping my DL quite a bit so plan to keep focusing on both)

A-1 and A-2 super set style then a one-minute break

B-1: One legged KB Squat 3x5 each side (53lb bell)

B-2: Weighted Pull-ups 3x3 (35lb bell)

B-1 and B-2 super set style then a one-minute break

C-1: Double KB Swing (wide stance, between the feet) 3x10 (70lb bells)

C-2: Standing Power Wheel Roll out 3x8

C-1 and C-2 super set style then a one-minute break

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Tue Jun 25, 2013 10:18 pm

Good workout today, squats are coming back nicely

Barbell Squat: 1x3x135lbs, 1x3x225lbs, 1x3x275lbs, 1x3x315lbs, 1x5x335lbs

Overhead Press: 1x5x95lbs, 1x3x135lbs, 1x2x155lbs, 1x5x165lbs

Lat Pulldown 1x5x170lbs, 1x5x190lbs, 1x5x220lbs

Dragon Flags 3x6

Standing Cable Rotations 3x5 each side (130lbs)

Reverse Pushups 3x10

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Fri Jun 28, 2013 1:06 am

Good one today

Box Jumps 5x3x40 inches, 2x3x44 inches

A-1 Double KB Military Press 1x5x62s, 1x5x70s, 1x6x84s
A-2 Glute Ham Raise 3x6

B-1: Pull-ups 3x6
B-2: One legged KB Squat 3x5 each side (53lb bell)

C-1: Standing Ab Wheel Roll Out 3x6
C-2: Double KB Swing 3x10x84lb bells (wider stance, between the feet)

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Fri Jun 28, 2013 10:50 pm

Good workout today to finish off the training week

Barbell Deadlift 1x3x135lbs, 1x3x225lbs, 1x3x315lbs, 1x3x365lbs, 1x10x425lbs

Barbell Bench Press 6x3x225lbs (have not benched in a while so thought I would ease back in with some speed work to work on form. Feels good to be benching again and will ramp up quickly)

Neutral Grip Pull-ups 3x6
Dragon Flags 3x6

Reverse Pushups 3x12

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Tue Jul 02, 2013 1:51 am

Good workout today to get the week going

Box Jumps 3x3x40 inches

Thick Bar Military Press 1x5x130lbs, 1x5x150lbs, 1x8x160lbs
GHR 3x5 (slow negative, slight push at the bottom)

One-legged KB Squat 3x3 each side (62lb bell)
Pull-ups 3x5

Double KB Clean 1x10x53lb bells, 1x10x62lb bells, 1x10x70lb bells
Janda Sit-ups 3x8

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Tue Jul 02, 2013 10:27 pm

Another good one this week:

Barbell Squat 1x5x135lbs, 1x5x225lbs, 1x3x315lbs, 1x3x335lbs, 1x3x350lbs (felt pretty good so going to keep on increasing the weight. Looking forward to being back up to 405lbs again soon)

Barbell Military Press 1x3x135lbs, 1x3x155lbs, 1x3x175lbs

Lat Pulldown 1x5x170lbs, 1x5x190lbs, 1x3x235lbs

Bench Press 3x3x245lbs (good to have this back in the routine and will keep moving up. Going to bench twice per week)

Dragon Flags 3x5

Reverse Pushups 3x15

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Sat Jul 06, 2013 1:21 am

Solid workout today

Barbell Deadlift 1x5x135lbs, 1x5x225lbs, 1x3x315lbs, 1x3x365lbs, 1x3x405lbs, 1x6x455lbs

Bench Press 1x3x135lbs, 1x3x225lbs, 3x3x255lbs

Barbell Bent-over Row 1x5x135lbs, 1x5x185lbs, 1x5x205lbs, 1x5x225lbs

Hanging Leg Raise 3x12

Reverse Pushups 3x15

Foam roller work to end the workout

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Tue Jul 09, 2013 7:09 am

Good one today to get the week going

Box Jumps 5x3x40 inches

A-1: Double KB Military Press 1x5x62lb bells, 1x5x70lb bells, 1x7x84lb bells

A-2: Glute ham raise 3x5 (8 second negatives, slight push at the bottom)

B-1: Pull-ups 3x6

B-2: One-legged squat 3x5 each side (35lb bell)

Janda Sit-up 3x6

Double KB Swing 3x10x84lb bells

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Tue Jul 09, 2013 10:21 pm

Barbell Squat 1x5x135lbs, 1x5x225lbs, 1x5x275lbs, 1x7x325lbs

Barbell Military Press 1x3x135lbs, 1x5x165lbs

Lat Pulldown (close grip underhand) 1x5x170lbs, 1x5x190lbs, 1x7x220lbs

Dragon Flags 3x6

Reverse Pushups 3x10 (2 second hold at the top of each rep. Makes the lower back feel great)

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Fri Jul 12, 2013 11:13 pm

Good workout today to wrap up the training week.

Barbell Deadlift 1x3x135lbs, 1x3x225lbs, 1x3x315lbs, 1x2x365lbs, 1x1x405lbs, 1x1x445lbs, 1x4x475lbs (all reps felt great!)

Barbell Floor Press 1x3x135lbs, 1x3x225lbs, 1x3x275lbs, 1x3x315lbs (have not done these in a while and was glad to hit 315 for 3)

Neutral Grip Pull-ups 3x7

Hanging Leg raise 3x12

Reverse Pushups 3x10 (great for the lower back after heavy deadlifts)

Have a great weekend everyone

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Tue Jul 16, 2013 12:56 am

Good workout today to get the training week going

Box Jumps 5x3x42 inches

A-1: Glute-ham Raise on Sorinex poor man glute ham machine 3x5 (very slow negative and slight push at the bottom)

A-2: Double KB Military Press 1x5x53lb bells, 1x5x62lb bells, 1x10x70lb bells

B-1: One-legged KB Squat 1x5x35lb bell, 1x5x53lb bell, 1x5x62lb bell each side

B-2: Thick Bar Bent-over Row 1x5x170lbs, 1x5x190lbs, 1x5x210lbs

C-1: Janda Sit-ups 3x7

C-2: Double KB Swing 3x12x70lb bells

Foam roller work at the end to loosen up

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Wed Jul 17, 2013 3:31 am

Barbell Squat 1x5x135lbs, 1x5x225lbs, 1x5x275lbs, 1x3x315lbs, 2x3x345lbs

Lat Pulldown 1x5x170lbs, 1x5x210lbs, 1x4x235lbs

Dragon Flags 3x5

Reverse Pushups 3x10

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Re: Mahler's Passive/Aggressive Jounral

Post by The Venerable Bogatir X » Wed Jul 17, 2013 4:17 am

What is your reasoning behind lat pulldowns vs. pull-ups? Meaning, I know repetition and/or heavy pull-ups are no issue for you, which is why I ask.

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Wed Jul 17, 2013 6:08 pm

High Velocity Lie-Nap! wrote:What is your reasoning behind lat pulldowns vs. pull-ups? Meaning, I know repetition and/or heavy pull-ups are no issue for you, which is why I ask.
Just for variety and it makes my biceps look great ha ha

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Re: Mahler's Passive/Aggressive Jounral

Post by The Venerable Bogatir X » Wed Jul 17, 2013 11:14 pm

Gun Quality Control should always be taken seriously.

POWER TO YOU!

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Re: Mahler's Passive/Aggressive Jounral

Post by The Venerable Bogatir X » Wed Jul 17, 2013 11:22 pm

Gun Quality Control should always be taken seriously.

POWER TO YOU!

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Tue Jul 23, 2013 10:28 pm

Barbell Squat 1x5x135lbs, 1x5x225lbs, 1x5x275lbs, 1x3x315lbs, 1x1x335lbs, 1x3x355lbs

Barbell Military Press 1x5x95lbs, 1x3x135lbs, 1x3x155lbs, 1x2x180lbs, 3x3x135lbs

Lat Pulldown (close grip underhand grip) 1x5x190lbs, 1x3x220lbs, 1x3x250lbs

Barbell Bent-over Row 1x5x135lbs, 1x5x185lbs, 1x5x225lbs

Dragon Flags 3x6

Foam roller work

Mike Mahler
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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Tue Jul 23, 2013 10:28 pm

High Velocity Lie-Nap! wrote:Gun Quality Control should always be taken seriously.

POWER TO YOU!
Indeed, ha ha thanks

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Thu Jul 25, 2013 6:02 am

Box Jumps 5x5 (42 inches)

Glute-ham raise 3x6
One-legged squat 3x10 each side
Pull-ups 3x6

6 50 yard sprints

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Fri Jul 26, 2013 10:57 pm

Pretty good one today

Barbell Deadlift 1x3x135lbs, 1x3x225lbs, 1x3x315lbs, 1x3x405lbs, 1x5x470lbs. Felt good and 25lbs from my goal of 5 plates for five

Barbell Floor Press 1x3x135lbs, 1x3x225lbs, 1x3x275lbs, 1x1x315lbs, 1x1x330lbs (hard but nice to be back pressing 3 plus plates again)

Neutral Grip Pull-ups 3x7

Standing Cable Rotations 3x6 each side (60lbs)

Hanging Leg Raise 3x12

Hindu Pushups 4x25
Reverse Pushups 3x10

Stretched out and called it a day

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Tue Jul 30, 2013 12:40 am

Yesterday

Box Jumps 5x3x42 inches

Glute-ham raise 3x6
One-legged Squat 3x8 each side
Pull-ups 3x7
Double KB Military Press 8x10 (working on form)

Janda Sit-ups 3x8

Hindu Squat 4x25

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Wed Jul 31, 2013 4:21 am

Barbell Squat 1x5x135lbs, 1x5x225lbs, 1x5x275lbs, 3x5x315lbs

Lat Pulldown 1x5x170lbs, 1x5x190lbs, 1x5x205lbs, 1x6x235lbs

Barbell Military Press 1x5x95lbs, 1x5x135lbs, 1x5x155lbs, 1x6x165lbs, 3x5x135lbs (worked on speed, pausing at the bottom of each rep etc)

Hanging Leg Raise 2x12, 1x15

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Fri Aug 02, 2013 12:24 am

Box Jumps 6x3x42inches

One-legged Squat 8x5 each side
Double KB Military Press 8x5x62lb bells

Thick Barbell Bent Over Row 5x5x170lbs

quick workout today and basically just practice work as I plan on hitting deadlifts hard tomorrow

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